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Weighted Pull-up: 3-3-3-3-3

Weighted Pull-up : 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans

4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans

4 rounds for time of: 15 Ball Slams, 30/20 lbs 12 Kettlebell Swings, 70/53 lbs 10 Medicine Ball Cleans, 20/14 lbs

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Nothing assigned for December 6, 2018

Nothing assigned for December 6, 2018


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